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My 3 favourite recovery smoothies!

January 23, 2019

YUMMMMMMMMM
Your perfect morning training recovery smoothie is right here!!

Smoothie #1: Banana
1 cup The Complete Dairy light high protein milk + 100g low fat plain Chobani yoghurt + 1 banana + 30g All Bran + 10g LSA (linseed, sunflower, almond meal) + cold water if needed for consistency.

Food group serves: 1 fruit, 1.5 dairy, 1 grains.

Nutrient breakdown: approx 424 calories, 32g protein, 51g carbohydrate, 9g fat, 213mg sodium.

Smoothie #2: Strawberry
1 cup The Complete Dairy light high protein milk + 100g low fat plain YoPro yoghurt + 1 cup frozen strawberries + 30g oats + cold water if needed for consistency.

Food group serves: 1 fruit, 1.5 dairy, 1 grains.

Nutrient breakdown: approx 333 calories, 30g protein, 34g carbohydrate, 7g fat, 114mg sodium.

Smoothie #3: Mango
1 cup The Complete Dairy light high protein milk + 100g low fat plain Chobani yoghurt + 1 cup frozen or freshly diced mango + 2 Weet-Bix + cold water if needed for consistency.

Food group serves: 1 fruit, 1.5 dairy, 1 grains.

Nutrient breakdown: approx 355 calories, 30g protein, 45g carbohydrate, 4g fat, 199mg sodium.

 

WHY are these perfect ‘recovery’ smoothies?

After training, the body requires:
– Protein in order to repair and
– Carbohydrate in order to refuel and
– Fluid in order to rehydrate

The harder and longer the session, the more important all of these become.

The optimal protein dose after exercise is somewhere between 20-40g (depending on the size of the person and the work done).

The optimal carbohydrate dose after (a particularly hard) exercise session is 1g/kg body weight (so a 70kg person requires ~70g). This is not a necessary dose of carbohydrate after a light workout such as a 60min walk, 30min jog or 30min light/easy weights for example!

You will notice that the smoothie’s above don’t necessarily contain enough carbohydrate for certain individuals who are training hard. An easy way to boost the carbohydrate content is to increase the fruit serve (eg add berries to the banana smoothie or add banana to the mango smoothie!) OR increase the grains portion (the oats, All bran or Weet-bix) OR add some honey.

For example:
– Doubling the All Bran would add an extra ~14g of carbohydrate to the smoothie
– Doubling the Weet-bix would add an extra ~22g of carbohydrate to the smoothie
– Doubling the oats would add an extra ~17g of carbohydrate to the smoothie
– Adding ~20g of honey to a smoothie would add an extra ~18g of carbohydrate to the smoothie.
– Adding an extra banana would add an extra ~20g of carbohydrate to the smoothie

So, for example, a 70kg person who does a long and hard workout, if they chose the mango smoothie, would require an extra ~25g of carbohydrate which would equate to adding ~30g of honey OR an extra ~2 weet-bix OR a banana + tiny squirt of honey. Either of these 3 changes would boost the smoothie to ~70g of carbohydrate.

The optimal fluid dose after exercise is highly dependent on the individual. Will have to chat about that in another post! Keep your eyes peeled!

 

Hope these smoothie options keep you cool!

– Erica, Sportrition

 

 

 

 

Please note: I am not sponsored by The Complete Dairy, Chobani or YoPro (nor any food company OR food product OR supplement for that matter). Where possible, I don’t accept freebies either (sometimes they just turn up, however! In which case I eat them (of course), but only speak about them if I feel I have something relevant or useful to say.

Also, your nutrition needs are highly individual. If you have medical conditions, medications, allergies or intolerances, it is important you seek individualised advice from an Accredited Practising Dietitian or Accredited Sports Dietitian rather than follow generalised advice. You can find an Accredited Sports Dietitian near you here.

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